9/29 – GreenStrengthIV Training Log

Thursday 9/29

Session 1

Safety Squat Bar Squat (Ladder Program – Wk 2 Medium Day)
105×5, 155×5, 205×5, 255×3
275 4 ladders of 3 rungs (5-3-2) = 40 total reps

Axle Bar Close Grip Bench Press (Ladder Program – Wk 2 Medium Day)
60×5, 110×5, 160×5
220 4 ladders of 3 rungs (5-3-2) = 40 total reps

Safety Squat Bar Pause Squats
205 4×3 (2 sec pause)

Ring Supine Rows
3×15

Zercher Reverse Lunge
60×6/6
110 2×6/6

Safety Squat Bar Loaded Walk
205 3x40yds

Standing Calf Raise
3×20

Russian KB Farmers Walk
DBL 62 3x40yds

Band Palloff Circles
Red Band 3×10/10

BJJ Drilling w/ Professor Rader x45min

marley monkey

Session 2

TGU
53 x3/3 (Unbroken)

Max Power Endurance KB Swing
70 x8 EMOM x20min = 160 total swings

Prowler Walk
210 8×20

C2B Strict Pull Up
8×3

Airdyne Sprint
10cal EMOM x10min

Belted Sled Drag – Forward, Backwards, Lateral
100 x10min

9/26 – GreenStrengthIV Training Log

Monday 9/26

Session 1

KB Arm Bar w/ Bent Press
36 2×3/3 preses

TGU
53 3×1/1
62 2×1/1

KB Single Arm Swing
79 5×10/10 = 100 total (9min)

Single Arm KB Press Ladder
62 x5-4-3-2-1
62 x4-3-2-1
62 x3-2-1
70 x2 79×1
79 x1
*All sets unbroken
(35 total presses per arm)

CTB Tactical Pull Up
5x 3-3 = 30 total

Belted Sled Drag Forward & Backwards
110 x15min

Greenstrength meal

GreenStrength Food was definitely consumed before this second session.

Session 2

Belted Sled Drag Forward – 2x40yd & Backward x40yd
Single Leg Deadlift – 2×5/5

Belt Squat + Belt Squat Goodmorning
150 x8 squat x8 goodmorning
150 + 26 3×8/8

Sumo Deadlift (Wk 2 – Hard Day)
365 8×1 (60sec rest)

Then conventional pulls
365 3×5

Axle Bar Military Press (split stance)
60×8
110×8
120×8
125×8
130×8
135×8

T-Bar Neutral Grip Bent Row
25×15
50×15
75×15
100×15
125 2×15

Dips
45 4×10

Prone Incline KB Scap Shrug
62 4×12

Ring Supine Row
3×12

Axle Bar Curl
60 2×10

DB Side Raise
15 2×15

Band Pull Apart
Black Band 2×15

KB Swing
106 2×10
106 2×15

DBL KB Farmers Walk
88 4x40yds
*Little rest if any between superset and very small rest between each round

Try Alpha Brain out before your sessions. Only good things have happened from this inside the GreenStrengthHQ. Click the image below to try it out for yourself.

onnit-image

Contact me below with any questions you may have.

9/23 – GreenStrengthIV Training Log

Friday 9/23

Today was a single session day because my good friend Marc Howard and I went to Alice In Chains for the 3rd time together. Here we are pre-show floating around people watching!

aic-marc-luke

Session 1

Max Power Endurance KB Swing – 70 x5 EMOM x15min = 75 total swings

Belt Squat
150 x15
150+26 KB 3×15

Sumo Deadlift (Wk 1 – Light Day)
325 12×1 (60sec rest)

Then

Conventional Deficit Deadlift (off 35lb Bumper plate)
325 3×5


KB Single Arm Press Ladder
1x 62 x3R/3L – 70 x2R/2L – 79 x1R/1L
1x 53 x4R/4L – 62 x3R/3L – 70 x2R/2L – 79 x1R/1L
1x 44 x5R/5L – 53 x4R/4L – 62 x3R/3L – 70 x2R/2L – 79 x1R/1L
*Set bells down between each rung – Rest about 60sec between sets

BW Circuit – All Back to back – 2 total rounds
Wide Grip Pull Ups x8, x7
Medium Grip Pull Ups x4, x4
Wide Grip Neutral Grip Pull Ups x3, x4
Close Grip Neutral Grip Pull Ups x3, x4
Dips x15, x15
Feet Elevated Wide Stance Push Ups x15, x15
Feet Elevated Push Up x10, x10
Push Up x10, x7
Hanging Knee Raise x15, x15

KB Swing – 106 5×10

Russian Farmers Walk – 62 2x1min
Standing Calf Raise  – 2×20

Belted Sled Drag – 100 x20min

Any questions? Give me a shout below!